Sweet, tender scallops need very little cooking. In fact, to remain delicate and flavorful, they should be cooked only a few minutes over high heat in a skillet large enough to hold them in one layer without touching. The result will be a crusty coating while the inside remains juicy.

The savory, sherry and mustard sauce take only a couple of minutes to cook in the same pan used for the scallops.

Helpful Hints:

— Be sure to dry scallops with a paper towel before cooking to get a nice crust on them.

— Find shredded carrots in the produce department.

— Look for small splits of dry sherry in the wine section of the market or a liquor store.

— A quick way to chop chives is to snip them with a scissors.

Countdown:

— Prepare all ingredients.

— Make rice and set aside.

— Make scallops.

Shopping List:

To buy: small bunch fresh chives, 1 package shredded carrots, 1 small carton whipping cream, 3/4 pound large sea scallops, 1 jar Dijon mustard, one bottle dry sherry, 1 package microwaveable brown rice, and 1 can olive oil spray.

Staples: olive oil, salt, and black peppercorns.

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DIJON SCALLOPS

Recipe by Linda Gassenheimer

3/4 pound large sea scallops

Olive oil spray

1/2 cup dry sherry

1 tablespoon Dijon mustard

3 tablespoons whipping or heavy cream

Salt and freshly ground black pepper

Rinse, drain and pat dry scallops. Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add scallops and sauté 2 minutes turn over and saute 2 minutes. Transfer scallops to two dinner plates. Add the sherry to the skillet and cook to reduce liquid for 15 to 20 seconds. Stir in mustard and blend into sherry to make a smooth sauce. Add cream and stir into the sauce. Spoon sauce over the scallops and sprinkle with salt and pepper to taste.

Yield: 2 servings.

Per serving: 338 calories (31% from fat), 11.8 g fat (5.4 g saturated, 3.6 g monounsaturated), 79 mg cholesterol, 29.6 g protein, 37.2 g carbohydrates, 0.3 g fiber, 371 mg sodium.

RICE AND SHREDDED CARROTS

Recipe by Linda Gassenheimer

1 package microwave brown rice (1 1/2 cups cooked)

1 cup Shredded carrots

1 tablespoon olive oil

1/4 cup chopped chives

Salt and freshly ground black pepper

Microwave rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another time. Add the carrots, oil, chives and salt and pepper to taste. Toss well.

Yield: 2 servings.

Per serving: 271 calories (28% from fat), 8.4 g fat (1.4 g saturated, 3.8 g monounsaturated), no cholesterol, 4.9 g protein, 44.3 g carbohydrates, 4.2 g fiber, 44 mg sodium.

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.”